Zesty Feta & Cranberry Barley Salad Recipe with Fresh Vinaigrette

Crisp autumn winds inspire this delightful feta and cranberry barley salad that brings unexpected textures and bright Mediterranean flavors to your plate.

Barley provides a hearty base for tangy cheese crumbles and sweet ruby-red berries.

Zesty lemon vinaigrette weaves through each delectable bite, creating a symphony of taste sensations.

Nutty whole grains mingle with salty cheese crumbles, offering a satisfying lunch or side dish.

Light yet substantial, this recipe promises a healthy meal that doesn’t compromise on flavor complexity.

Nutritious ingredients come together in a simple yet elegant composition that will surprise and delight you.

Prepare to fall in love with a salad that breaks all the traditional rules.

Why Feta & Cranberry Barley Salad with Lemon Vinaigrette Works

• Boost Nutrition Powerhouse: Packed with wholesome barley, protein-rich feta, and antioxidant-loaded cranberries, this salad delivers a serious nutritional punch for health-conscious eaters.
• Quick and Effortless Prep: Minimal cooking steps and simple ingredients make this recipe a breeze for busy home cooks, requiring just basic kitchen skills and minimal time investment.
• Versatile Crowd-Pleaser: Perfect for lunch, potlucks, or as a side dish, this salad adapts beautifully to different meal scenarios and satisfies various dietary preferences with its balanced flavors.
• Texture Symphony: Combining soft barley, crunchy walnuts, creamy feta, and tender spinach creates an exciting mouthfeel that keeps every bite interesting and delightful.

Cranberry Feta Barley Salad Ingredients

• Pearl Barley: Hearty whole grain base for the salad.
• Vegetable Broth or Water: Cooking liquid for the barley.

• Dried Cranberries, Feta Cheese: Sweet and tangy flavor boosters.
• Toasted Walnuts: Crunchy and nutty texture element.
• Spinach, Parsley: Fresh green herbs for brightness.

• Olive Oil, Lemon Juice: Primary dressing base.
• Dijon Mustard, Honey: Adds depth and subtle sweetness.
• Garlic: Provides aromatic punch.
• Salt, Black Pepper: Seasoning to enhance overall flavor.

Feta and Cranberry Barley Salad with Lemon Vinaigrette Steps

Step 1: Cook Barley Perfectly

Grab your pearl barley and rinse thoroughly under cool running water. Pour barley into a pot with water or vegetable broth. Simmer gently until tender and fluffy, which usually takes about 25-30 minutes. Once cooked, drain excess liquid and let the barley cool down completely.

Step 2: Whip Up Tangy Vinaigrette

• Olive oil
• Fresh lemon juice
• Dijon mustard
• Honey
• Minced garlic
• Salt
• Black pepper

Whisk ingredients together until they transform into a smooth, well-blended dressing.

Step 3: Build Flavor-Packed Salad

• Cooled barley
• Dried cranberries
• Crumbled feta cheese
• Toasted walnuts
• Chopped spinach
• Fresh parsley

Step 4: Dress and Mix

Drizzle your prepared vinaigrette over the salad. Gently toss everything to ensure each ingredient gets coated with the zesty dressing.

Step 5: Serve and Savor

You can serve the salad immediately or let it chill in the refrigerator for 30 minutes to enhance the flavor profile. Enjoy your delicious creation!

Barley Salad Tips That Mix Feta, Cranberry, and Zesty Lemon

• Boost Barley Flavor: Toast barley in a dry skillet before cooking to enhance its nutty taste and add depth to the salad.
• Cheese Tip: Use room temperature feta for a creamier texture that blends more smoothly with other ingredients.
• Nut Crunch Hack: Lightly toast walnuts in a pan for 2-3 minutes to release their natural oils and intensify their flavor.
• Vinaigrette Variation: Adjust lemon juice and honey to balance tanginess and sweetness according to your taste preference.
• Meal Prep Magic: Store salad and dressing separately to keep ingredients crisp and prevent soggy spinach when preparing ahead.

Barley Salad with Feta and Cranberry Storage Guide

• Store leftovers in an airtight container for up to 3-4 days. Seal tightly to maintain freshness and prevent flavor absorption from other foods.
• Transfer salad to freezer-safe container, excluding fresh herbs. Freeze for maximum 2 months. Note that texture might slightly change upon thawing.
• Remove from refrigerator 15 minutes before serving. Gently stir to redistribute ingredients and vinaigrette. Add fresh herbs if desired for extra brightness.
• Quickly warm in microwave on low power for 30-45 seconds, stirring midway. Avoid overheating to prevent cheese from becoming rubbery and nuts from losing crunch.

What Goes Well with Barley Salad

• Pair with Crisp White Wine: Select a zesty sauvignon blanc or pinot grigio that complements the tangy feta and bright lemon vinaigrette, cutting through the salad's richness with its refreshing acidity.
• Complement with Herb-Roasted Chicken: Serve alongside a simply prepared herb-roasted chicken breast, which enhances the salad's herbal notes from parsley and provides a lean protein boost.
• Match with Rustic Whole Grain Bread: Include a slice of hearty whole grain bread to add textural contrast, allowing diners to soak up the delicious lemon vinaigrette and create a more substantial meal.
• Balance with Chilled Sparkling Water: Garnish with a slice of lemon in sparkling water to echo the vinaigrette's citrus notes and cleanse the palate between bites of the complex salad.

Barley Salad Vinaigrette Styles

• Vegan Barley Bliss: Replace feta with firm tofu crumbles or vegan feta alternative, use maple syrup instead of honey, and add nutritional yeast for cheesy flavor.
• Mediterranean Grain Swap: Substitute barley with quinoa or couscous for a different texture, keep other ingredients the same for a Mediterranean-inspired dish.
• Protein Power Bowl: Add grilled chicken or chickpeas for extra protein, increase nut quantity for more crunch and nutritional boost.
• Summer Fresh Remix: Swap spinach for fresh arugula, add diced cucumber, and replace dried cranberries with fresh pomegranate seeds for a lighter, more refreshing version.

FAQs

• Is barley a healthy grain choice?

Barley is a nutrient-dense whole grain packed with fiber, protein, vitamins, and minerals. It supports digestive health, helps control blood sugar, and provides sustained energy.

• Can I use different nuts instead of walnuts?

Absolutely! Almonds, pecans, or pine nuts work great as substitutes. Just toast them lightly to enhance their flavor and add a nice crunch to the salad.

• How can I make this salad more protein-rich?

Add grilled chicken, canned tuna, chickpeas, or hard-boiled eggs to increase the protein content. These options blend seamlessly with the existing ingredients and boost the salad’s nutritional value.

• Is this salad good for meal prep?

Yes, this barley salad keeps well in the refrigerator for 3-4 days. The flavors actually improve as they meld together, making it an excellent make-ahead lunch or dinner option.

Feta & Cranberry Barley Salad with Lemon Vinaigrette Recipe

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4.9 from 34 reviews

• Total Time: 45 minutes
• Yield: 4 1x

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Description

Feta & cranberry barley salad with lemon vinaigrette brings Mediterranean sunshine to your plate, combining hearty grains with tangy cheese and sweet-tart berries. Crisp ingredients and zesty dressing make this salad a refreshing companion for summer meals.

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Ingredients

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Main Ingredients:

• 1 cup pearl barley
• 2 cups water or vegetable broth
• 1/2 cup dried cranberries
• 1/2 cup crumbled feta cheese
• 2 cups baby spinach, chopped

Nuts:

• 1/4 cup toasted walnuts or almonds, chopped

Herbs:

• 2 tablespoons fresh parsley, chopped

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Instructions

1. Prepare the barley by thoroughly rinsing it under cold running water to remove any excess starch, then transfer to a saucepan with liquid and simmer until tender and fluffy, approximately 25-30 minutes.
2. While the barley cooks, craft the vibrant lemon vinaigrette by vigorously whisking together tangy lemon juice, fruity olive oil, zesty Dijon mustard, golden honey, minced garlic, and a pinch of seasoning until the mixture emulsifies into a smooth, glossy dressing.
3. Allow the cooked barley to cool completely, spreading it on a wide surface to expedite the cooling process and prevent clumping.
4. In a spacious mixing bowl, artfully combine the cooled barley with sweet dried cranberries, crumbled feta cheese, toasted crunchy walnuts, delicate chopped spinach, and fresh chopped parsley.
5. Gently cascade the prepared lemon vinaigrette over the salad, using a light folding motion to ensure each ingredient is elegantly coated without crushing the delicate components.
6. For optimal flavor development, let the salad rest in the refrigerator for approximately 30 minutes, allowing the ingredients to harmonize and intensify their collective taste profile.
7. Serve chilled or at room temperature, garnishing with additional herbs or nuts if desired for an extra layer of texture and visual appeal.

Notes

• Rinse barley thoroughly to remove excess starch, ensuring a fluffy and separated texture when cooked.
• Toast walnuts beforehand to enhance their nutty flavor and provide a delightful crunch to the salad.
• Customize the salad by swapping spinach with arugula for a peppery kick or adding roasted vegetables for extra depth.
• Make the vinaigrette ahead of time and store in the refrigerator to let the flavors develop and intensify.

• Prep Time: 15 minutes
• Cook Time: 30 minutes
• Category: Lunch, Dinner, Appetizer
• Method: Boiling
• Cuisine: Mediterranean

Nutrition

• Serving Size: 4
• Calories: 220
• Sugar: 8g
• Sodium: 300mg
• Fat: 9g
• Saturated Fat: 2g
• Unsaturated Fat: 7g
• Trans Fat: 0g
• Carbohydrates: 30g
• Fiber: 5g
• Protein: 7g
• Cholesterol: 10mg